Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
10 Alternating Samson Lunge Stretches
5 Inchworms to Push Up
10 Bodyweight Walking lunges
1 Wall Walk (variation you are doing in workout)
*Minimal: in the final 2 minutes, add your dumbbell to the walking lunges, performing as
single dumbbell overhead walking lunge
Demo Videos
Alternating Samson Lunge Stretch
Inchworm to Pushup
Bodyweight Walking Lunge
Wall Walk
Single Dumbbell Overhead Walking Lunge
Bodyweight Metcon
()
Potato Chips Bodyweight (5 Rounds for time)
5 sets:
2 Rounds
10 Lunge Steps**
1 Wall Walks
-rest 1:00 between sets-
**Lunge Positions:
Set 1: Bodyweight Single Arm Overhead Walking Lunge (left arm)
Set 2: Bodyweight Single Arm Overhead Walking Lunge (right arm)
Set 3: Jumping Lunges (L+R=1)
Set 4: Bodyweight Walking Lunges
Set 5: Bodyweight Walking Lunges
M30 Scaled
5 sets:
2 Rounds
10 Lunge Steps
4 Bear Hover Alt Shoulder Taps (L+R=1)
-rest 1:00 between sets-
-Lunge Positions:
Set 1: Wall Assisted Split Squats (all on left leg)
Set 2: Wall Assisted Split Squats (all on right leg)
Set 3: Standing Marches (L+R=1)
Set 4: Wall Assisted Step Back Lunges
Set 5: Wall Assisted Step Back Lunges
Mayhem Moms
5 sets:
2 Rounds
10 Lunge Steps – complete these in place for more balance (always 5 on 1 leg, 5 on other)
4 Wide leg Pike Shoulder Taps (L+R=1) or 4 Bear Hover Alt Shoulder Taps (L+R=1)
-rest 1:00 between sets-
-Lunge Positions:
Set 1: Bodyweight Single Arm Overhead Walking Lunge (left arm)
Set 2: Bodyweight Single Arm Overhead Walking Lunge (right arm)
Set 3: Bodyweight Split Squat (10 on left, 10 on right)
Set 4: Bodyweight Walking Lunge
Set 5: Bodyweight Walking Lunge
If you need to modify any of these lunges to be done by a wall for balance, please do
Workout Strategy and Flow
We got allllll the walking lunges today (and all the different variations)
This one is gonna be fun.
Wall Walk will start out easy, but add up over time….especially as we start to fatigue our shoulders with the different lunge styles.
Lunge Styles Include:
—– Bodyweight Single Arm Overhead Walking Lunge
—– Jumping Lunge
—– Bodyweight Walking Lunge
Substitution
Lunges ——-> if you don’t have room to do them as walking lunges, you may complete the same amount of steps and perform forward lunges (example: Bodyweight Forward Lunges )
Wall Walks ——>
Here are your options (from hardest to easiest)
1 Elevated Box Walks – Feet elevated on box in pike, walk hands out to plank, push up, walk hands back to pike
4 Elevated Box Shoulder Taps (L+R=1)
4 Wide leg Pike Shoulder Taps (L+R=1)
4 Bear Hover Alt Shoulder Taps (L+R=1)
Minimal Metcon
()
Potato Chips Minimal (5 Rounds for time)
5 sets:
2 Rounds
10 Single Dumbbell Walking Lunge Steps (50/35)
1 Wall Walks
-rest 1:00 between sets-
Positions to Hold the Dumbbell In:
Set 1: Single Arm Overhead Lunge (left)
Set 2: Single Arm Overhead Lunge (right)
Set 3: Goblet Hold Lunge
Set 4: Farmers Carry Lunge (left)
Set 5: Farmers Carry Lunge (right)
Mayhem Moms
5 sets:
2 Rounds
10 Single Dumbbell Lunge Steps – complete these in place for more balance (always 5 on 1 leg, 5 on other)
4 Wide leg Pike Shoulder Taps (L+R=1) or 4 Bear Hover Alt Shoulder Taps (L+R=1)
-rest 1:00 between sets-
Positions to Hold the Dumbbell In:
Set 1: Dumbbell Static Lunge (on left shoulder)
Set 2: Dumbbell Static Lunge (on right shoulder)
Set 3: Goblet Hold Static Lunge
Set 4: Farmers Carry Static Lunge (left arm) – only 1 dumbbell
Set 5: Farmers Carry Static Lunge (right arm) – only 1 dumbbell
Workout Strategy and Flow
We got allllll the walking lunges today (and all the different variations)
This one is gonna be fun.
Wall Walk will start out easy, but add up over time….especially as we start to fatigue our shoulders with the different lunge styles.
Lunge Styles Include:
—– Single Dumbbell Overhead Walking Lunge
—– Dumbbell Goblet Hold Walking Lunge
—– Dumbbell Farmers Carry Walking Lunge
Flow
Set 1:
10 Single Arm Overhead Walking Lunge Steps (left), 1 Wall Walks, 10 Single Arm Overhead Walking Lunge Steps (left), 1 Wall Walk
-rest 1:00-
Set 2:
10 Single Arm Overhead Walking Lunge Steps (right), 1 Wall Walks, 10 Single Arm Overhead Walking Lunge Steps (right), 1 Wall Walk
-rest 1:00-
Set 3:
10 Goblet Hold Walking Lunge Steps, 1 Wall Walks, 10 Goblet Hold Walking Lunge Steps, 1 Wall Walk
-rest 1:00-
Set 4:
10 Farmers Carry Walking Lunge Steps (left), 1 Wall Walks, 10 Farmers Carry Walking Lunge Steps (left), 1 Wall Walk
-rest 1:00-
Set 5:
10 Farmers Carry Walking Lunge Steps (right), 1 Wall Walks, 10 Farmers Carry Walking Lunge Steps (right), 1 Wall Walk
Substitution
Lunges ——-> if you don’t have room to do them as walking lunges, you may complete the same amount of steps and perform forward lunges (example: Single Arm Dumbbell Overhead Forward Lunge )
Wall Walks ——>
Here are your options (from hardest to easiest)
1 Elevated Box Walks – Feet elevated on box in pike, walk hands out to plank, push up, walk hands back to pike
4 Elevated Box Shoulder Taps (L+R=1)
4 Wide leg Pike Shoulder Taps (L+R=1)
4 Bear Hover Alt Shoulder Taps (L+R=1)
Accessory
Accessory (OPTIONAL) (2 Rounds for weight)
**This is time permitting. Complete this IF you finish the warm up, metcon with enough time in your 30 minute window.
2 Sets
10 Dumbbell Split Stance RDL (Each Side)
-rest 1:00 between sets-
Athletes Notes
Demo Video
Split Stance DB Romanian Deadlift
You can also perform this with a single dumbbell if you would like.
Bodyweight Option:
3 Sets
10 Bodyweight Staggered Stance RDL (each side)
-rest 1:00 between sets-